DL use 90% of 1RM, then complete: 3@70%, 3@80%, 3+@90% Glute Ham Raises 3×15 alternate with Banded Lat Pull Downs 3 x 15 then: Hip Extensions 3 x 15, alternate with 3 x 15 HRPU (hand release push ups)Read More
3 position snatch Every 3 minutes, for 18 minutes (6 sets): 3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position. Your finish position can be either squat or split. Then: Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20...Read More
Press, take 90% of your 1RM and complete the following: 3@70%, 3@80%, 3+@90% Then: On a 25-minute clock, Run 1 mile, Then perform as many rounds as possible of: 10 pull-ups 10 push presses (115/85)Read More
Saturday WOD! Saturday’s are free!! Bring a friend, work out, feel awesome all day! Chipper – in order as fast as possible: 50 Squats 60 Box Jumps 50 Ball Slams 100 Walking Lunges 30 Pushups 100 Double Unders Only one partner can work at a time. Partners can break up reps between them as desired.Read More
Back Squat add 10# to your 1R take 90%, then complete: 5@65%, 5@75%, 5+@85% 3 Rounds: 500 Meter Row 12 Hang Squat Cleans (135/95) 21 Barbell Facing BurpeesRead More
Every 2 minutes for 18 min: 4 Turkish Get Ups/side then: Complete as many rounds as possible in 12 minutes of: 20 strict Knees to elbow 10 left-arm overhead walking lunges 10 right-arm overhead walking lungesRead More
Deadlift – add 10 lbs to your 1RM, take 90%, the complete the following sets: 5@65%, 5@75%, 5+@85% Between sets, complete: 2 arm KB Rows with a pause at the top of each set. 3 x 10 Then: 12 minute AMRAP 5 HSPU 10 Kettlebell Swings (70/53) 15 GHD Sit UpsRead More
Split Snatch The split snatch was the traditional form of the snatch until the 1950s and 1960s when the squat style gained popularity. While not as popular today, it is accepted by USAW. During the CF Games, it is oven utilized by masters competitors. It is also a good alternative for those with limited mobility or...Read More
Press (add 5lbs to your 1rm) take 90%, complete the following sets: 5@65%, 5@75%, 5+@85% As many reps as possible in 12 minutes: 150 Wall ball (20/14) 90 Double UndersRead More
